Bosu Side Plank with Shoulder Raise

Intermediate Level of Difficulty

The Bosu side plank with the dumbbell shoulder raise is an intermediate exercise. This challenging exercise targets both the obliques and medial deltoids and and should not be attempted until you can successful maintain a solid side plank.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Picture of Bosu


The BOSU balance trainer stands for "Both Sides Utilized" and is most often used for balance training, various athletic drills and aerobic activities.

Exercise Instructions

bosu side plank with shoulder raise - step 1

Step 1

Start in a side plank position with your forearm placed across the Bosu and your shoulder lined up over top of your elbow. Keep your hips up high, your obliques tight and hold the dumbbell in your hand at the side of your hip.

bosu side plank with shoulder raise - step 2

Step 2

Raise the dumbbell up until it is line with your shoulders. Make sure you keep your hips high and your core engaged throughout the whole range of motion.

bosu side plank with shoulder raise - step 3

Step 3

Lower the dumbbell back down to the side of your hip and repeat making sure to keep your hips elevated throughout the entire exercise.